17 Greatest Wholesome Pumpkin Seed Recipes


It’s fall: Time for crisp air, cozy sweaters and pumpkin spice every little thing—lattes, cookies, breakfast cereals, teas, English muffins, beers and even lip balms.

All that pumpkin spice taste—and pumpkin—comes for good purpose: These huge, orange gourds are low in energy, with simply 50 energy in a cup of pureed pumpkin. They usually’re filled with vitamin A: Every serving has 100-percent of the every day really useful worth of this eye-boosting vitamin for ladies.

However don’t skimp on the seeds inside. Pumpkin seeds present filling fiber and necessary vitamins like zinc and magnesium. And consuming a food regimen wealthy in pumpkin seeds has been related to diminished dangers of sure cancers.

So embrace the pumpkin season—and its seeds! Attempt one (or all!) of those wholesome pumpkin seed recipes which can be filled with pepitas. They’re the very best pumpkin seed recipes round!

Energy per Serving: 254

On Nutrisystem, Depend As: 2 SmartCarbs, ½ PowerFuel and 1 Additional

Creamy smoothie bowls are like flavor-packed puddings that ship a great deal of vitamins, textures and components in a picture-worthy package deal. This Pumpkin Spice Smoothie Bowl has the flavour of pumpkin pie! Nonfat milk, pureed pumpkin, frozen banana, vanilla extract and pumpkin pie spice come collectively to create a easy base. It’s made crunchy with toppings like chopped pecans, pumpkin seeds and granola. It’s a tasty, distinctive bowl that’s an thrilling method to combine up your breakfast time—or any time—routine along with your favourite fall flavors.

Sweet and Spicy Roasted Pumpkin Seeds

Energy per Serving: 103

On Nutrisystem, Depend As: 1 PowerFuel and 1 Additional

In the event you’re carving pumpkins to make a bunch of spooky Jack o’Lanterns this fall, you’ll be sitting on a pile of crunchy snacks simply ready to occur: all these seeds!

With this heat-and-honey recipe, you may convert these piles and piles of seeds right into a candy, spicy deal with that’s low in energy, excessive in vitamins, and actually excessive in satisfying crunch and taste. You’ll be able to roast these Candy and Spicy Roasted Pumpkin Seeds the standard manner within the oven. Or have your bowl of snacks even quicker; with an air fryer, you may roast the seeds in half the time!

Soft and Chewy Breakfast Cookies

Energy per Serving: 132

On Nutrisystem, Depend As: 1 SmartCarb and 1 Additional

In the event you’re at all times dashing out the door within the morning, Nutrisystem has at all times made it straightforward to nonetheless have crucial meal of the day. We provide grab-and-go muffins and different straightforward breakfast choices that even the busiest individual can take pleasure in.

These Gentle and Chewy Breakfast Cookies add one other filling choice to that straightforward a.m. arsenal, with crunchy pumpkin seeds, chewy cranberries and simply the correct quantity of sweetness. One in all these chewy breakfast cookies is straightforward to seize, chew and luxuriate in as you collect your ideas—and your keys, work bag and youngsters’ lunches—earlier than flying out the door.

Baked Apple Cinnamon Nachos

Energy per Serving: 245

On Nutrisystem, Depend As: ½ PowerFuel, 1 SmartCarb and three Extras

Carry this surprising deal with to your subsequent gathering, and depart everybody asking for extra. Coated with spicy cinnamon and drizzled with melted nut butter earlier than being nestled in a pile of chocolate chips and crunchy pumpkin seeds, these Baked Apple Cinnamon Nachos flip humble apple slices right into a decadent dessert.

Simply place the apple slices in a single layer on an iron skillet or baking dish. 35 minutes within the oven will remodel these slices into smooth, chewy chunks which can be excellent for forking up all these candy, melty toppings. It’s an ideal plate for sharing with fall dinner friends … or maintaining all of the deliciousness to your self.

Spicy White Bean Hummus

Energy per Serving: 67

On Nutrisystem, Depend As: 2 Extras

Love a scrumptious dip? With just some easy components, you may make your personal Spicy White Bean Hummus. This recipe is loaded with zesty, spicy taste from spices like turmeric and cayenne pepper, filling dietary fiber from white beans, and crunch from a topping of fall favourite pumpkin seeds.

Because you’re making this hummus at dwelling, you may customise the chunkiness and consistency. Mix the combination rather less for a chunky, substantial hummus, or let it run to make it smoother. Add extra water for a runnier dip, or use much less for a heftier bowl that may maintain its personal on a carrot stick or pita cracker. It’s your dip, your manner—and it’s excellent for serving to you attain your weight reduction objectives.

Pumpkin Seed Brittle

Energy per Serving: 108

On Nutrisystem, Depend As: 3 Extras

Power bars which can be filled with seeds and nuts are loaded with taste, crunch and wholesome fat, all held along with a contact of sweetness. With this Pumpkin Seed Brittle recipe, you may make your personal.

Utilizing a sheet pan, oats, pumpkin seeds, golden raisins, chia seeds and sesame seeds, you’ll create your personal barely candy, not-so-slightly crunchy bars which can be positive to fulfill. Simply preheat the oven, mix the entire components, and unfold them onto a parchment-lined baking sheet.

Baking pumpkin seeds makes them additional crunchy and flavorful. The perfect half: This recipe makes 16 servings, so you may snag one proper out of the oven. Stuff the remainder within the freezer (to make them additional crunchy) so you may seize one each time a crunchy craving strikes.

Roasted Veggie Hummus Wraps

Energy per Serving: 215

On Nutrisystem, Depend As: 1 SmartCarb, ½ PowerFuel, 1 Additional and 1 Vegetable

Consuming 4 servings of non-starchy greens per day is a cornerstone of reaching your objective weight on Nutrisystem weight reduction plans. Greens fill you up with dietary fiber whereas offering vitality and vitamins your physique wants, and do all of it for only a few energy.

This straightforward Roasted Veggie Hummus Wrap can present not less than half of your every day non-starchy quota. It does it with the scrumptious flavors of a fall harvest, the crunch of pumpkin seeds for wholesome fat, and the bonus creaminess of hummus and goat cheese. Simply roast asparagus, bell peppers and onions on a sheet pan for 20 minutes, then wrap all of it up for a creamy, crunchy lunch.

Air Fryer Pumpkin Pecan Clusters

Energy per Serving: 159

On Nutrisystem, Depend As: 1 SmartCarb and a couple of Extras

These crunchy Air Fryer Pumpkin Pecan Clusters ship pumpkin in 3 ways—pureed pumpkin helps pull them collectively, pumpkin seeds present crunch and wholesome fat, and pumpkin spice imbues the complete snack with festive fall taste. The flavour doesn’t cease there, although: These snackable clusters even have pecans, cranberries, oats, brown sugar and vanilla to tempt your style buds. All these components come collectively like magic within the air fryer, going from bowl to your tongue in lower than 10 minutes.

Air Fryer Cinnamon Sugar Roasted Pumpkin Seeds

Energy per Serving: 102

On Nutrisystem, Depend As: 1 PowerFuel and 1 Additional

Is there something an air fryer can’t do? With that countertop surprise, you may roast greens at lightning velocity, make lower-calorie variations of your favourite fried meals, and velocity up nearly each meal of the day.

You’ll be able to even make slow-roasted snacks tremendous quick—like these Air Fryer Cinnamon Sugar Roasted Pumpkin Seeds. They’re excellent for individuals who favor candy snacks to salty. With a sprinkle of sugar and cinnamon—or pumpkin pie spice for much more fall taste—you may have a mountain of crunchy, candy snacks which can be loaded with filling, wholesome fat in simply 10 minutes.

Roasted Spiralized Carrots

Energy per Serving: 126

On Nutrisystem, Depend As: 1 Vegetable and three Extras

Roasting carrots brings out their pure sweetness, turning these crunchy veggies into smooth, barely sugary treats. Utilizing a spiralizer earlier than you roast them creates a pile of orange, pasta-like twists that make a stunning facet that you just gained’t consider is definitely a wholesome vegetable. Tossed with spices and topped with crunchy pumpkin seeds, candy dates and creamy goat cheese, these Roasted Spiralized Carrots are a filling, enjoyable and gourmand facet dish. This recipe will depart even probably the most veggie-hating diner asking for seconds.

Seeded Whole Wheat Bread Dough

Energy per Serving: 188

On Nutrisystem, Depend As: 1 SmartCarb and a couple of Extras

You—sure, you!—actually can make your personal bread. It’s a enjoyable household exercise to attempt along with your children, partner or companion, and the outcomes are scrumptious: Come on, it’s bread!

Seize some easy components, put aside a weekend afternoon, pop on some favourite tunes, and comply with alongside. In a number of hours, you’ll amaze your self, and be digging into your personal, selfmade accomplishment. Plus, this Seeded Entire Wheat Bread Loaf is loaded with filling seeds on prime that can give your subsequent sandwich a satisfying crunch.

Superfood Autumn Health Bowl

Energy per Serving: 289

On Nutrisystem, Depend As: 1 SmartCarb, 1 PowerFuel, 2 Extras and 1.5 Greens

One of many secrets and techniques to profitable weight reduction is dietary fiber. The non-digestible nutrient fills you up and retains you feeling that manner, and even targets cussed stomach fats.

However it doesn’t need to style like cardboard: This Superfood Autumn Well being Bowl is filled with autumn flavors, with crunchy kale, candy blueberries and hearty lentils and edamame. It’s all topped with a easy, barely candy maple French dressing. It’s a implausible method to get nearer to your every day 4 servings of non-starchy greens, and keep on observe to your weight reduction objectives.

Chocolate Granola

Energy per Serving: 190

On Nutrisystem, Depend As: 1 SmartCarb and a couple of Extras

This bowl of Chocolate Granola provides you the style of chocolate that you just love with fewer energy than store-bought. The cocoa taste comes from cocoa powder and cacao nibs, the lower-calorie, antioxidant cousin of fully-processed chocolate.

This bowl has golden raisins and maple syrup too, so it retains issues candy. And there’s a great deal of crunch from pecans and pumpkin seeds. Prep an enormous batch and hold it readily available for wholesome Flex snacks you may take pleasure in each time chocolate cravings strike!

Sweet and Smoky Trail Mix

Energy per Serving: 198

On Nutrisystem, Depend As: 1 SmartCarb and 1 PowerFuel

Most path mixes are fairly two-note—they’re peanuts, raisins … and principally nothing else. This Candy and Smoky Path Combine is a make-ahead wholesome snack that’s loaded with far more flavors than that.

There’s crunchy pumpkin seeds, cashews and de-shelled edamame, plus diversified sweetness from chopped banana chips and dried cranberries. However what actually units this combine aside is the spices: You’ve bought smoky taste from paprika, a kick of warmth from chili powder, and lip-smacking garlicky taste from garlic powder. Combine up an enormous batch and stuff it in your bag so that you’ll be able to crunch each time your vitality is lagging.

Fig Salad with Maple Balsamic Vinaigrette

Energy per Serving: 325

On Nutrisystem, Depend As: 1 PowerFuel, 1 SmartCarb, 3 Extras and three Greens

Figs aren’t only for cookies—the underappreciated fruit is elegant when paired with the creaminess of goat cheese. Each of these components take heart stage on this Fig Salad with Maple Balsamic French dressing, accompanied by crunch from pumpkin seeds and kale, and spice from purple onion and arugula. Prime all of it with an easy-to-make balsamic-Dijon dressing with olive oil, and also you’ve bought a gourmand salad that’s bought a little bit of every little thing. It’s candy, salty, spicy, crunchy … and has a great deal of filling vitamin.

Veggie Power Bowl

Energy per Serving: 302

On Nutrisystem, Depend As: 1 PowerFuel, 1 SmartCarb, 2 Greens and a couple of Extras

Whether or not you’re in search of a centerpiece for a Meatless Monday meal or a hearty, non-salad choice for consuming your every day servings of non-starchy greens, this Veggie Energy Bowl is the proper answer.

It’s filled with filling protein from gluten free quinoa, which is backed up by the savory flavors of winter squash, onion and bell peppers. And it finishes with crunch on the highest and backside: the veggies and quinoa sit on a mattress of crisp, spicy arugula, and it’s all topped off with added crunch from pumpkin seeds.

Slow Cooker Moroccan Lentil Soup

Energy per Serving: 265

On Nutrisystem, Depend As: 1 SmartCarb, 1 PowerFuel and 1 Vegetable

Nothing says fall like a bowl of heat, selfmade soup. And nothing makes selfmade soup simpler than a sluggish cooker!

Pop all of the components inside, and get again to your life. Whilst you maintain your work, errands and even watch an episode or two of your favourite present, that great little machine is making dinner for you. It’s bringing out all of the flavors of these dumped-in components with a low, sluggish simmer.

This Sluggish Cooker Moroccan Lentil Soup options a great deal of spices—cumin, coriander, paprika, cinnamon, nutmeg and turmeric … you may even add a little bit black pepper and sea salt if you would like! Spices are limitless on Nutrisystem. This particular combo will heat you up as you dig into candy potato, celery, pepper and extra. However it’s not all easy soup-ing: This meal will get a nice crunch while you prime it with crunchy bites of kale and pumpkin seeds.



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